• Swink Athletics

Wednesday 12-2-15

Day 2 of December.

I think of December as a “Merry” month, so we are giving you another challenge this month. Each week we will give you something “Merry” to do.

This week, we challenge you to do something kind for a stranger. It could be buying their coffee (I’d be your stranger), holding a door for someone, helping someone carry groceries, anything! Just put the Swink Family name to good use and help a stranger!

Swink Sweat 20:00 AMRAP -200m Weighted Run -20 Thrusters -20 MedBall Slams

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -3×2 Front Squat -3×3 Split Jerk @75%

Skill: -Handstand Pushups

For Time: -10 Handstand Pushups/Negatives -400m Run (BUNDLE UP!!) -8 Handstand Pushups/Negatives -400m Run -6 Handstand Pushups/Negatives -400m Run

Core: -3×45 sec Weighted Planks

Swink Performance -Shoulder Strength -Glute Strength

Strength: Clean + Jerk Dip -3+1@75%, 2+1@80%, 2+1@85%, 3×(1+1)@90%

Power Jerk -1×3@75%, 1×2 @80%, 1×2@85%, 3×1@90%

Back Squat -3×2 @90%

For Max Reps: 6:00 AMRAP -800m Run -Max Handstand Pushups with remaining time

Core: -3×45 sec Weighted Planks

Extra Credit Rest 5:00 from above workouts, then, 6:00 AMRAP -800m Run -Max Rep Ring Dips with remaining time



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